Health Benefits of Exercise and Health Benefits of Exercise and FitnessFitness

IntroductionIntroduction

The idea that exercise is good for the body is The idea that exercise is good for the body is an ancient onean ancient one

Physical activity has been advocated since Physical activity has been advocated since before the time of Hippocratesbefore the time of Hippocrates

Recently, solid information about the physical Recently, solid information about the physical benefits of long-term exercise has begun to be benefits of long-term exercise has begun to be acquiredacquired

The General Health Benefits of The General Health Benefits of ExerciseExercise

Regular exercise and physical activity are Regular exercise and physical activity are extremely important and beneficial for long-extremely important and beneficial for long-term health and well-beingterm health and well-being

Health Benefits of Exercise and Health Benefits of Exercise and Physical Activity:Physical Activity:

Reduce the risk of premature death Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high Reduce high blood pressure or the risk of developing high blood pressure blood pressure Reduce high cholesterol or the risk of developing high Reduce high cholesterol or the risk of developing high cholesterol cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Build and maintain healthy muscles, bones, and joints Reduce depression and anxiety Reduce depression and anxiety Improve psychological well-being Improve psychological well-being Enhanced work, recreation, and sport performance Enhanced work, recreation, and sport performance

Benefits of Aerobic Exercise:Benefits of Aerobic Exercise:Increased maximal oxygen consumption (VO2max) Increased maximal oxygen consumption (VO2max) Improvement in cardiovascular/cardiorespiratory function (heart and Improvement in cardiovascular/cardiorespiratory function (heart and lungs) lungs) Increased maximal cardiac output (amount of blood pumped every Increased maximal cardiac output (amount of blood pumped every minute) minute) Increased maximal stroke volume (amount of blood pumped with each Increased maximal stroke volume (amount of blood pumped with each beat) beat) Increased blood volume and ability to carry oxygen Increased blood volume and ability to carry oxygen Reduced workload on the heart (myocardial oxygen consumption) for any Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity given submaximal exercise intensity Increased blood supply to muscles and ability to use oxygen Increased blood supply to muscles and ability to use oxygen Lower heart rate and blood pressure at any level of submaximal exercise Lower heart rate and blood pressure at any level of submaximal exercise Increased threshold for lactic acid accumulation Increased threshold for lactic acid accumulation Lower resting systolic and diastolic blood pressure in people with high Lower resting systolic and diastolic blood pressure in people with high blood pressure blood pressure Increased HDL Cholesterol (the good cholesterol) Increased HDL Cholesterol (the good cholesterol) Decreased blood triglycerides Decreased blood triglycerides Reduced body fat and improved weight control Reduced body fat and improved weight control Improved glucose tolerance and reduced insulin resistance Improved glucose tolerance and reduced insulin resistance

Benefits of Strength Training Benefits of Strength Training ::Increased muscular strength Increased muscular strength Increased strength of tendons and ligaments Increased strength of tendons and ligaments Potentially improves flexibility (range of motion of Potentially improves flexibility (range of motion of joints) joints) Reduced body fat and increased lean body mass Reduced body fat and increased lean body mass (muscle mass) (muscle mass) Potentially decreases resting systolic and diastolic Potentially decreases resting systolic and diastolic blood pressure blood pressure Positive changes in blood cholesterol Positive changes in blood cholesterol Improved glucose tolerance and insulin sensitivity Improved glucose tolerance and insulin sensitivity Improved strength, balance, and functional ability in Improved strength, balance, and functional ability in older adults older adults

The Specificity of Exercise PrincipleThe Specificity of Exercise Principle

A specific exercise produces a specific responseA specific exercise produces a specific responseExercise intensity Exercise intensity – Measure of how physically challenging the exercise is to Measure of how physically challenging the exercise is to

perform perform Heart rate, maximal oxygen consumption, RPE etc…Heart rate, maximal oxygen consumption, RPE etc…

Exercise duration is a measure of how long the Exercise duration is a measure of how long the exercise is performedexercise is performedExercise frequency is how often the exercise is Exercise frequency is how often the exercise is performedperformedType of Exercise that can improve health as physical Type of Exercise that can improve health as physical activity or improve fitness as physical conditioning or activity or improve fitness as physical conditioning or exercise trainingexercise training

Heart DiseaseHeart Disease

The process of coronary The process of coronary artery disease is the artery disease is the accumulation of fatty accumulation of fatty substances like substances like cholesterol cholesterol

Too much fat for Too much fat for cholesterol builds up, cholesterol builds up, the blood flow to the the blood flow to the heart is cut off and the heart is cut off and the heart attack occursheart attack occurs

Exercise helps in the prevention of coronary Exercise helps in the prevention of coronary heart disease by controlling most of the other heart disease by controlling most of the other risk factorsrisk factors– Reduces high blood pressure, cholesterol, stress, Reduces high blood pressure, cholesterol, stress,

body fatbody fat– For exercise to effective in prevention of heart For exercise to effective in prevention of heart

disease, it must be incorporated as part of a disease, it must be incorporated as part of a person’s lifestyle person’s lifestyle

Cardiac RehabilitationCardiac Rehabilitation

Exercise is also used effectively in the Exercise is also used effectively in the rehabilitation of coronary heart dieaserehabilitation of coronary heart diease

The less the heart is damage from a heart The less the heart is damage from a heart attacj, the better the chances are of improving attacj, the better the chances are of improving the heart muscle through exercisethe heart muscle through exercise

Exercise EpidemiologyExercise Epidemiology

The study of how The study of how disease developdisease develop

Three important Three important components: host, components: host, agent, and environmentagent, and environment

Physical Activity and Diseases Physical Activity and Diseases

High Blood PressureHigh Blood Pressure

Is called hypertensionIs called hypertension– Normal systolic/diastolic Normal systolic/diastolic

pressure (120/80 mmHg)pressure (120/80 mmHg)

– Borderline (140/90 Borderline (140/90 mmHg)mmHg)

– Essential 160/50 mmHg)Essential 160/50 mmHg)

Exercise and HypertensionExercise and Hypertension

State of Blood State of Blood

PressurePressure

Average Reduction Through ExerciseAverage Reduction Through ExerciseSystolicSystolic DiastolicDiastolic

Normal blood Normal blood pressurepressure

↓↓3.2 mmHg3.2 mmHg ↓↓3.1 mmHg3.1 mmHg

BorderlineBorderline

hypertensionhypertension↓↓6.2 mmHg6.2 mmHg ↓↓6.5 mmHg6.5 mmHg

EssentialEssential

hypertensionhypertension

↓↓9.9 mmHg9.9 mmHg ↓↓7.6 mmHg7.6 mmHg

For cardio-respiratory endurance exercise, low For cardio-respiratory endurance exercise, low (40%-60% of maximum aerobic capacity) to (40%-60% of maximum aerobic capacity) to moderate (60-80% maximal capacity) moderate (60-80% maximal capacity) intensities are effective, whereas high intensity intensities are effective, whereas high intensity (> 80% maximal capacity) are not(> 80% maximal capacity) are not

High Cholesterol High Cholesterol

Cholesterol is a type of fat or Cholesterol is a type of fat or liped that is need in the body liped that is need in the body to maintain the structure of to maintain the structure of cell walls and to make cell walls and to make hormones.hormones.

Several different subfrations Several different subfrations that have different functionsthat have different functions– Low-density lipoprotein (LDL)Low-density lipoprotein (LDL)

– High-density lipoprotein High-density lipoprotein (HDL)(HDL)

Triglycerides are the Triglycerides are the fats that body uses for fats that body uses for fuel and exercise is an fuel and exercise is an effective to reduce effective to reduce triglyceridestriglycerides

Exercise decreases total Exercise decreases total cholesterol about 10 cholesterol about 10 mg/dL, with mg/dL, with proportional changes in proportional changes in LDL and HDL and this LDL and HDL and this can be very effective in can be very effective in reducing the risk of reducing the risk of heart disease heart disease

ObesityObesity

Obesity is excess body Obesity is excess body fat, often resulting in fat, often resulting in impaired healthimpaired health

Too much body Too much body contributes to an contributes to an increased risk of increased risk of developing many developing many today’s modern chronic today’s modern chronic diseases.diseases.

Android/ upper body obesity

Gynoid/ lower body obesity

Effect of fast food on BMIEffect of fast food on BMI

Exercise, Diet, and Weight LossExercise, Diet, and Weight Loss

Long-lasting weight loss requires lifestyle Long-lasting weight loss requires lifestyle changes in both diet and exercise behaviorchanges in both diet and exercise behavior

A good diet for weight loss is a nutritionally A good diet for weight loss is a nutritionally balance diet that low in fat and sugarbalance diet that low in fat and sugar

Exercise is most effective in obesity of all the Exercise is most effective in obesity of all the diseasesdiseases

Exercise and Body CompositionExercise and Body Composition

Exercise increase lean body mass and Exercise increase lean body mass and decrease fat massdecrease fat massMost people maintain lean body weigh with Most people maintain lean body weigh with cardio-respiratory exercisecardio-respiratory exerciseAfter 8 week of exerciseAfter 8 week of exercise– Greater lean body mass Greater lean body mass – Less Fat mass Less Fat mass

Exercise Decrease Appetite Exercise Decrease Appetite

Exercise can both Exercise can both increase and decrease increase and decrease appetiteappetiteExercise of high Exercise of high intensities lasting longer intensities lasting longer than 60 minutes can than 60 minutes can increase the appetite, increase the appetite, whereas moderate whereas moderate intensity exercise under intensity exercise under 60 minutes many 60 minutes many decrease itdecrease it

Sedentary Light moderate Heavy Exercise

Cal

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int

ake

(Kca

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Exercise Increase Metabolic RateExercise Increase Metabolic Rate

Metabolism rate is a major determinant of the Metabolism rate is a major determinant of the energy expenditure balanceenergy expenditure balanceThe mere task to keeping the bodily alive The mere task to keeping the bodily alive requires energy that we call the basal requires energy that we call the basal metabolism rate (BMR)metabolism rate (BMR)– Body size (lean body mass)Body size (lean body mass)– AgeAge– GenderGender– Health statusHealth status

Resting metabolism rate (RMR) includes the Resting metabolism rate (RMR) includes the energy used for daily activitiesenergy used for daily activities– Digesting foodDigesting food– StressStress– Keeping body warm or coolKeeping body warm or cool

Exercise metabolism rate (EMR) is the energy Exercise metabolism rate (EMR) is the energy needed to do exerciseneeded to do exercise– Exercise intensityExercise intensity– Exercise durationExercise duration

a 55 year old woman weighing 130 lb (59 kg) a 55 year old woman weighing 130 lb (59 kg) and 5 feet 6 inches (168 cm) tall and 5 feet 6 inches (168 cm) tall

The Katch-McArdle Formula (BMR):The Katch-McArdle Formula (BMR):

, where LBM is the lean body mass in kg., where LBM is the lean body mass in kg.– According to this formula, if the woman in the According to this formula, if the woman in the

example has a body fat percentage of 30%, her example has a body fat percentage of 30%, her BMR would be 1263 kcal per day.BMR would be 1263 kcal per day.

The Cunningham Formula (RMR):The Cunningham Formula (RMR):P=500 + (22 P=500 + (22 ．． LBM)LBM)where LBM is the lean body mass in kg where LBM is the lean body mass in kg Since lean body mass is metabolically active vs. fat Since lean body mass is metabolically active vs. fat cells which need very few calories to be sustained, cells which need very few calories to be sustained, these formula tend to be more accurate, especially these formula tend to be more accurate, especially with athletes who have above average lean mass and with athletes who have above average lean mass and little body fat.little body fat.To calculate daily calorie needs, the BMR value is To calculate daily calorie needs, the BMR value is multiplied by a factor with a value between 1.2 and multiplied by a factor with a value between 1.2 and 1.9, depending on the person's activity level.1.9, depending on the person's activity level.

Exercise PrescriptionExercise Prescription

commonly refers to the specific plan of fitness-related commonly refers to the specific plan of fitness-related activities that are designed for a specified purposeactivities that are designed for a specified purposeThe main goal of exercise for weight control is to The main goal of exercise for weight control is to burn the most amount of calories without get injuries burn the most amount of calories without get injuries low intensity of long duration is usually prescribedlow intensity of long duration is usually prescribed– Duration of 40 to 60 minutesDuration of 40 to 60 minutes– 4 to 5 day per week4 to 5 day per week– 50% to 60% intensity50% to 60% intensity

Avoid yo-yo diet (fig. )Avoid yo-yo diet (fig. )Loss upper body fat is easier than lower body fatLoss upper body fat is easier than lower body fatA successful losing weight through diet and exercise A successful losing weight through diet and exercise are those who are morbidly obeseare those who are morbidly obese

yo-yo dietyo-yo diet

Diabetes is a disease in which sugar or glucose Diabetes is a disease in which sugar or glucose cannot be used by the cellscannot be used by the cellsInsulin opens doors on the cell’s surface called Insulin opens doors on the cell’s surface called receptors so that glucose can enter the cellreceptors so that glucose can enter the cellIn diabetes, insulin is either destroyed or does not In diabetes, insulin is either destroyed or does not work properlywork properlyThe min two types of are called type I (10%, pancreas The min two types of are called type I (10%, pancreas is destroyed and insulin cannot be produced; IDDM) is destroyed and insulin cannot be produced; IDDM) and type II (insulin exists but does not function and type II (insulin exists but does not function properly; NIDDM)properly; NIDDM)

DiabetesDiabetes

DiabetesDiabetes

Exercise and DiabetesExercise and Diabetes

The most important effect of exercise on diabetes is The most important effect of exercise on diabetes is glucose controlglucose control– Hyperglycemia; too less insulinHyperglycemia; too less insulin

– Hypoglycemia; too much insulinHypoglycemia; too much insulin

Exercise prescription for diabetesExercise prescription for diabetes– Timing of exercise and mealTiming of exercise and meal

– Timing of insulin injection, amount of insulin takenTiming of insulin injection, amount of insulin taken

– Keep all in balanceKeep all in balance

– The benefits of exercise can be powerful in this diseaseThe benefits of exercise can be powerful in this disease

– Exercise can reverse type IIb diabeteExercise can reverse type IIb diabete

Chronic Obstructive Pulmonary Chronic Obstructive Pulmonary Disease (COPD)Disease (COPD)

is the co-occurrence of chronic is the co-occurrence of chronic bronchitis and emphysema, a pair of bronchitis and emphysema, a pair of commonly co-existing diseases of the commonly co-existing diseases of the lungs in which the airways become lungs in which the airways become narrowed. This leads to a limitation narrowed. This leads to a limitation of the flow of air to and from the of the flow of air to and from the lungs, causing shortness of breath lungs, causing shortness of breath (dyspnea).(dyspnea).

COPD is caused by noxious particles COPD is caused by noxious particles or gas, most commonly from tobacco or gas, most commonly from tobacco smoking, which triggers an abnormal smoking, which triggers an abnormal inflammatory response in the lunginflammatory response in the lung

The natural course of COPD is The natural course of COPD is characterized by occasional sudden characterized by occasional sudden worsenings of symptoms called acute worsenings of symptoms called acute exacerbations, most of which are exacerbations, most of which are caused by infections or air pollution.caused by infections or air pollution.

The exercise prescription for COPD varies with the The exercise prescription for COPD varies with the extent of lung damageextent of lung damage– Especially people with exercise-induced bronchospasam Especially people with exercise-induced bronchospasam

(EIB)(EIB)– Avoid dyspnea (shortness of breath)-limits the duration of Avoid dyspnea (shortness of breath)-limits the duration of

exerciseexercise– Before dyspnea threshold, more work can be done for Before dyspnea threshold, more work can be done for

COPD paitentsCOPD paitents

Use the bronchodilator to deliver medication before Use the bronchodilator to deliver medication before exercise to prevent an attack during exercise.exercise to prevent an attack during exercise.Long, slow warm-up is neededLong, slow warm-up is needed

Osteoporosis Osteoporosis

Is a bone disease that results Is a bone disease that results in a disintegration of the in a disintegration of the bone structurebone structure

is defined by the World is defined by the World Health Organization (WHO) Health Organization (WHO) as a bone mineral density as a bone mineral density that is 2.5 standard that is 2.5 standard deviations or more below deviations or more below the mean peak bone mass the mean peak bone mass (average of young, healthy (average of young, healthy adults) adults)

The disease may be classified as primary type The disease may be classified as primary type 1, primary type 2 or secondary.1, primary type 2 or secondary.

The form of osteoporosis most common in The form of osteoporosis most common in women after menopause is referred to as women after menopause is referred to as primary type 1 or postmenopausal primary type 1 or postmenopausal osteoporosis. osteoporosis.

Primary type 2 osteoporosis or senile Primary type 2 osteoporosis or senile osteoporosis occurs after age 75 and is seen in osteoporosis occurs after age 75 and is seen in both females and males at a ratio of 2:1both females and males at a ratio of 2:1

Dowagers Hump (kyphosis)Dowagers Hump (kyphosis)

Piezoelectric effect Piezoelectric effect (Marino & Becker, (Marino & Becker, 1970)1970)– Every time muscle Every time muscle

contractions, the bone is contractions, the bone is slightly deformedslightly deformed

– This bone deformation This bone deformation sets up a negative charge sets up a negative charge on the concave side of on the concave side of the bone and positive the bone and positive charge in the convex sidecharge in the convex side

– The negative charge The negative charge stimulates bone growth. stimulates bone growth.

– In this way, exercise In this way, exercise serves as a stimulus for serves as a stimulus for bone growthbone growth

+ -

CancerCancer

Is when normal cell become mutated to the Is when normal cell become mutated to the point of no longer functioningpoint of no longer functioningThe mutated cell grow out of control and can The mutated cell grow out of control and can spread other organs if not detected and spread other organs if not detected and removed earlyremoved earlyActive people have less colon and breast Active people have less colon and breast cancer, due to exercise cancer, due to exercise – Increases gastric mobility and, Increases gastric mobility and, – Reduces estrogen levelReduces estrogen level

CancerCancer

Exercise and the Immune SystemExercise and the Immune System

Immune system has two componentsImmune system has two components– Humoral immune systemHumoral immune system

Make up of natural antibodies circulating in the blood to Make up of natural antibodies circulating in the blood to fight off bacteria and diseasefight off bacteria and disease

– Cellular immune systemCellular immune systemIs involved in allergic reactions, rejection of Is involved in allergic reactions, rejection of transplanted organs, and disintegration of cancer celltransplanted organs, and disintegration of cancer cell

– Lymphocytes (White blood cell; WBC)Lymphocytes (White blood cell; WBC)B-lymphocytes: create antibodies for the humoral B-lymphocytes: create antibodies for the humoral systemsystemT-lymphocyte manufacture destructive substances for T-lymphocyte manufacture destructive substances for the cellular systemthe cellular system

Low-intensity exercise Low-intensity exercise increases the number of increases the number of lymphocytes that lymphocytes that appears to improve the appears to improve the immune systemimmune system

High-intensity and long-High-intensity and long-duration exercise typical duration exercise typical of athletic competition of athletic competition may compromise the may compromise the immune systemimmune system

Mental HealthMental Health

Depression is a feeling of dejection, lack of Depression is a feeling of dejection, lack of hope, and absence of cheerfulnesshope, and absence of cheerfulness

Anxiety is a troubled feeling or an experience Anxiety is a troubled feeling or an experience of fear or dread over a real or imagined threat of fear or dread over a real or imagined threat one’s well being.one’s well being.– State anxiety is response to a specific situationState anxiety is response to a specific situation– Trait anxiety is a general tendency to develop Trait anxiety is a general tendency to develop

anxiety in many situationsanxiety in many situations

Exercise and depressionExercise and depression

Nondepressed individuals Nondepressed individuals have the highest fitness, have the highest fitness, whereas the most depressed whereas the most depressed have the lowest fitnesshave the lowest fitness

Physically fit individuals Physically fit individuals have less trait anxiety than have less trait anxiety than unfit individualsunfit individuals

Cardiovascular endurance Cardiovascular endurance training provides an training provides an effective conditioning effective conditioning program for the treatment of program for the treatment of both depress and anxietyboth depress and anxiety

DiscussionDiscussionCan you use the concept of the body exercises Can you use the concept of the body exercises epidemiology to analyze prevalence of epidemiology to analyze prevalence of hypertension at people of middle-aged.hypertension at people of middle-aged.

In Taiwan district, what is the ten cause of death In Taiwan district, what is the ten cause of death and why regular physical activity can cope with and why regular physical activity can cope with this issuesthis issues

Why exercise increases metabolic rate can Why exercise increases metabolic rate can promote health.promote health.

Planning a exercise program for patient with Planning a exercise program for patient with degenerative disease, you can expect what degenerative disease, you can expect what changes may occur. changes may occur.